I will describe with what I believe is the best diet approach.
If the foundation to losing fat is taking in less calories than you burn, it just makes sense to count your calories.
In order to set up a dieting approach of counting your calories, you need to calculate how many calories you need to lose fat. One of my favorite places to refer people is IIFYM.com. Here, you can choose the “IIFYM Calculator”. This will return the amount of calories you need to lose fat depending on your height, weight, age, and activity level. In my experiences, it has been very accurate. The calculator will also give you your amount of fat, carbs, and protein to consume; this can also be customized to meet your needs. After running the calculator, download the app “MyFitnessPal”. It is a free app with a large database of foods. You simply can search the foods you have eaten, and it will save them. They also have other cool features like scanning the barcode of a food you eat, and it will then store that food into your eating log. You can also create new foods to enter into the database. So even if a food is not in the database, you have the option to make a new entry. The app allows you to enter your caloric goal and set your desired levels of fat, carbohydrates, and protein which you previously calculated in the IIFYM Calculator. In order to accurately track your calories, weighing your food on a food scale is a must.For instance, you will want to weigh your chicken breast by the ounce and then you can enter it. However, you can easily guesstimate when using a food scale is inconvenient. There is also a large database of restaurants to plug in your calories when on the go.
Success and Flexibility
By focusing on hitting your caloric goals, this dieting approach obviously works as it strictly follows the calories in vs. calories out principle. By counting your calories, you can have full awareness if you are going over your calories. This way, you will not be shocked and frustrated if the scale isn’t going down. One of the great things about the counting calories approach is that it doesn’t get caught up in the nuances of that many diets. It keeps it simple. Track your calories accurately, and you will lose fat. Yes, it’s that simple. You can consume any amount of food that you want as long as it fits your caloric needs, as well as macronutrient needs (fat, protein, carbs), micronutrient needs (vitamins and minerals), and fiber levels (10 g per 1,000 calories). The perks of this diet then being that you can reduce cravings and restrictions by having your favorite foods daily; manipulate your calories to have higher calories days within the week; and have freedom at social gatherings. The nice part about counting calories is that it is a principle that can be applied to all the other diets such as keto, paleo, intermittent fasting, etc.
If you enjoy the perks of some of the other diets, you can also do those diets within the framework of counting calories to ensure success.